Your Personal Meal Planning Assistant
March 13, 2016 / Nicole Villeneuve

Creating a Prediabetes Diet Plan: 5 Guidelines from One Medical Group

Falafel-spiced chickpea and cauliflower salad

I've you've been diagnosed with prediabetes, it's time to take action to reduce your risks. And the biggest change you can make is your diet: Researching studying the reversal of diabetes has shown that losing weight can reduce your symptoms and even reverse progression of the disease.

So how should you start creating your prediabetes diet plan? When we partnered with the experts at One Medical to create PlateJoy's meal plan for diabetes and prediabetes, we kept these key guidelines in mind:

  1. Give vegetables the spotlight. We've all heard it before, but making veggies the star of your plate is one of the most important steps in creating your diet plan. And all vegetables are not created equal. Find recipes that devote half the plate to leafy and crunchy vegetables, like greens, broccoli and cucumber).

  2. Don’t stress about proteins and healthy fats. While French fries don’t deserve a regular place in your eating plan, don’t worry about healthy fats like coconut oil, avocado and nuts. They’ll help you feel full and it’s hard to binge on plain avocado, chicken breast, or olive oil.

  3. Get to know your glycemic index.  The biggest contributors to high blood sugar are often refined carbohydrates; breads, pastas, cookies and cakes should be the first things to go on a diabetic diet plan. But high-sugar fruits and vegetables (like mango, sweet potato, pumpkin and dried fruit) can also make your blood sugar spike in similar ways. The Glycemic Index is a ranking from 1 to 100 of how a given food will cause this spike. Check out the list and stick to foods on the low end of the scale (remember those leafy and crunchy things we talked about earlier?).

  4. Drink lots of water. Calculate half your ideal body weight in pounds, then drink that number of ounces of water each day. So, a 150-pound person should aim for 75 ounces of water per day. Drinking enough water helps distribute micronutrients to your cells and keeps you feeling full all day.

Ready to get started the easy way? PlateJoy and One Medical created a full diabetic meal plan following dietician-recommended guidelines that go easy on carbs and high-glycemic foods, while still offering lots of variety.

Nicole Villeneuve
Director of Content @ PlateJoy

Nicole Villeneuve is the Director of Content Strategy at PlateJoy and a certified Diabetes Prevention Lifestyle Coach. A graduate of Yale University, she previously worked in book publishing, with a focus on cookbooks and health, and ran the food blog Paper and Salt. Her writing has been featured in Bon Appetit, Food & Wine, The New York Times Magazine, The Paris Review, and The Daily Beast. Nicole lives in San Francisco and loves cooking, reading, exploring new restaurants, and running by the ocean. You can (very occasionally) find her on Twitter.

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